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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: RJM

In the 7 days ending Apr 9, 2010:

activity # timemileskm+m
  Orienteering -race2 1:44:00 5.47(19:01) 8.8(11:49) 54522c
  Orienteering2 1:29:00 3.73 6.0 22517c
  BikeCommute2 1:20:00
  RunCommute1 1:04:12
  Trail Run2 18:00
  Total6 5:55:12 9.2 14.8 77039c
averages - sleep:6.9 rhr:44 weight:182.2lbs

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Friday Apr 9, 2010 #

Orienteering 20:00 [2] ***
5c shoes: Innov8 Mudclaw 330 #2

Model event at Flying pig, East Fork

Trail Run 12:00 [3]
shoes: Innov8 Mudclaw 330 #2

run to start area - with 1 minute to spare!

Orienteering -race race 38:31 [4] *** 3.5 km (11:00 / km) +145m 9:07 / km
10c shoes: Innov8 Mudclaw 330 #2

Decent but not great run at flying pig (East fork Turkey Ridge). Blew the long leg (11:36 split; stan's was about 6 or 7 minutes, and we had similar splits most of the rest of the way) - didn't have a good plan (didn't even see or think about the trail options), and while drifting just couldn't make the map and terrain match each other. Luckily relocated fairly easily, but only after wasting a fair bit of time. One other error (1-2 minutes) on a parallel misidentification, but pretty clean other than that, though I never revved up the running legs the way I thought i could and would. Still, good map contact and quick route choices most of the way. Very nice course (though moving control 8 about 200m south to a patch of green would have made a nice difference). I am pleased overall.

Thursday Apr 8, 2010 #

BikeCommute 35:00 [2]
rhr:44 slept:7.0

Wednesday Apr 7, 2010 #

Orienteering 1:09:00 [3] *** 6.0 km (11:30 / km) +225m 9:41 / km
12c rhr:44 slept:7.0 shoes: Inov8 Rocklite 315

Reran 2 legs from saturday's hinckley course to compare route times.
both about 500-700m with the same 2-3 line reentrant system(s) in between.
First one (control 5-6) took 5:10 or so no matter which way I ran - beeline (450m route of travel) or around most of the climb (620m).
Second one was more interesting - both John R and I for some reason headed to the right, where the reentrants were deeper and more numerous, and the route was no shorter, while bob and Alexis west over the tops of the reentrants. My rerun shows about a 33% time penalty for my stupidity. I don't know why i didn't see this much superior route, but learning to do so would have saved 2 minutes on this route.
Did all this at 7:30-8:30 AM before a very busy day at the field station and school. Did not feel especially fast or on top of things, but glad I did it.

Trail Run 6:00 [2]
shoes: Inov8 Rocklite 315

running between plots at BNP for flower census

Tuesday Apr 6, 2010 #

RunCommute 1:04:12 [3]
rhr:45 slept:7.6 weight:182lbs shoes: Brooks Adrenaline GTS9-1

TP in, felt a bit sluggish. Saw pair of kingfishers at beech trailhead. Returned same, felt downright slow and sluggish. Might just be the heat (upper 70's)

Monday Apr 5, 2010 #

BikeCommute 45:00 [2]
slept:7.0 weight:183lbs

Sunday Apr 4, 2010 #

(rest day)

Intended to return to hinckley, but family called. I needed some rest before the pig anyhow

Saturday Apr 3, 2010 #

Orienteering -race 1:05:29 [4] *** 5.3 km (12:21 / km) +400m 8:58 / km
12c slept:6.0 weight:181.5lbs shoes: Innov8 Mudclaw 330 #2

I was leading the BNP garlic mustard pull at 1, so had to sneak in for the first start at 11:30, with a real need to get in by 12:30 (or at least before 12:45). TIght schedule!, Phew! Shame i couldn't stay to chat with others.
Stas-course, so it was a great and challenging design. Good navigation today, only two navigation issues to speak fo - controls 2 and 3 weren't yet placed, so I had to run around about 6 or more minutes (finding 4 along the way, confirming location) to confirm lack of control. Then on 8 drifted drifted left but fairly quickly recovered (but it cost a lot more climb.
Most legs i opted to go straight, but I think it would be useful to try some alternate routes around. Maybe tomorrow. Got pretty pooped from all the climb around 40 minutes, and gutted it out to finish (mostly uphill). I am a little behind on physical prep - especially with the pig coming up so soon. Stas gave 400m climb, but when I count it up it looks more like 230 or so

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